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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 9th May 2018

Today's Training


Every 90 seconds x 8
1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead + 1 Front Squat

Partner WOD
In pairs and alternating rounds complete AMRAP in 16 minutes:

10 DB Thrusters 2 x 15/10kg
10 Pull Ups
Run 150m


Barbell Club at 6pm

Split Jerk

5x2 @85-95%

Jerk Dips

5x3 @90-105%

Strength Training at 7pm


A) Tempo Squats 4 x 3 @ 53X1 Tempo
- Front or Back Squats

- 5 second eccentric, 3 second pause in bottom, Drive Up.

- Aim to work across at around 70% 3RM

- Rest 2 minutes between sets

B) 3 sets:

Barbell Good Morning x 5-8 reps

KB Lunge x 12-16 reps (hold KBs by side - Maintain shoulders back, chest out, straight arms throughout Lunges)

1) 30 seconds KB Goblet Squat
2) 15-30 second L-Hold/Tuck Hold (Hanging from bar or in Ring Support)
3) 20-30 second Double KB Rack Hold (Fingers touching, elbows tucked in for Rack Hold)


Endurance Training at 8pm

For time:

Run 800m

Rest 3 minutes

3 rounds: 80 Double Unders + 40 Wall Ball + 20 Down Ups

Rest 2 minutes

Run 400m

Rest 1 minute

3 rounds: 80 Mountain Climbers + 40 Air Squats + 20 Press Ups

Run 200m to finish



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